If you prefer the Japanese diet, you will lose weight in a short time. Her diet is based on fish and seafood, grains and vegetables. But completely exclude animal products, sugar and fat. The meals of this diet can be found in traditional Japanese cuisine.
When following the Japanese diet, you should eat smaller meals and prefer simple meals. A nutritious diet can not only help you lose weight, it can also improve your health.
What is Japanese food?
Japanese food is based on the traditional cuisine of this country. The main principles of nutrition are minimal animal products, small portions and cooking without sauces and seasonings. The focus is on the natural taste of the ingredients in the dishes. Modern Japanese cuisine is fundamentally different: many dishes are borrowed from Chinese and Eastern cuisine.
In addition to permitted and prohibited foods, Japanese diet has other aspects. It is your choice to follow or not. In the Japanese diet, it is recommended to spend a lot of time on the diet. Put down the phone, turn off the TV, and eat quietly. Don't fill your mouth, take small pieces and chew the food thoroughly. You can also completely immerse yourself in the Japanese atmosphere and replace the fork with a stick. This can even help you fill up a small meal.
Small portions are a key factor in weight loss. After all, this is how the calorie content of the diet is reduced. This helps to reduce extra weight. The absence of sugar and unhealthy fats further accelerates this process.
The health benefits of the Japanese diet
In addition to weight loss, the Japanese diet has many health benefits. The Japanese diet contains healthy fats, fiber, calcium, magnesium, iron, and vitamins A, C, and E. The essential omega 3 fat in the Japanese diet comes from marine fish. It has a positive effect on the function of the brain, eyes and heart. Seaweed and green tea are antioxidants that help prevent the destruction of cells in the body.
The large amounts of fiber in seaweed, soybeans and vegetables help the digestive tract work. Fiber helps digestion and promotes the production of beneficial bacteria in the stomach. This is why the Japanese diet can help you deal with bloating and other troublesome problems. In addition, fiber has been shown to suppress appetite and hunger. This is what you need on a diet.
One of the staple foods of Japanese diet is soup. Research shows that there is a link between BMI and how often you drink soup at lunch. It is true. Participants who regularly drank soup were thinner and measured BMI and waist circumference.
The Japanese diet can also help cope with some chronic diseases. It is particularly effective for type 2 diabetes and cardiovascular disease. The reason for this conclusion is the products of the Japanese diet: again, seaweed and green tea, fatty sea fish and vegetables. The diet also completely eliminates sugar, which is exactly what diabetics need.
Rice and fish are the staple foods of the Japanese diet. Of course, these are not the only foods allowed in the diet. Other foods suitable for Japanese diet:
- Noodle.Ideally, this should be rice or egg noodles. However, it is not recommended to add ordinary pasta to the diet when dieting.
- Fish and seafood.All types are allowed, even the fattest fish. And you need to cook without oil. Not only can you use grilled fish or fried fish to diversify your diet, you can also use raw fish. Sushi and sashimi are allowed in the Japanese diet.
- Soy bean curd.Since the diet does not contain animal products, tofu is an excellent source of plant-based protein.
- Seaweed.Seaweed has the least calories but is rich in nutrients.
- Ripe fruits.Apples, kiwis, pineapples and mangoes are all good dietary choices. But high-calorie bananas are best avoided. Don't forget the dried fruits: they will perfectly replace the sweets in the Japanese diet.
- fresh vegetables.It is worthwhile to prefer fresh vegetables over frozen vegetables. You can use broccoli, green beans or cauliflower to prepare a side dish for the fish.
- Seaweed or kelp.The Japanese diet cannot do without seaweed. It contains only 50 calories per 100 grams, and contains a large number of nutrients and trace elements.
- Tempura dough.In some ways, it is similar to ordinary fish breadcrumbs, but without eggs. The Japanese make tempura with wheat flour and water.
- Green tea and black tea.These two beverages can be consumed without the restriction of Japanese diet. But the sugar must be replaced with a non-calorie sweetener, so as not to hurt your body.
Foods prohibited in the Japanese diet
The traditional Japanese diet prohibits the following foods:
- Meat and poultry.It is forbidden to eat beef, pork, chicken, turkey and duck.
- Dairy products.Milk, cheese, yogurt, ice cream and other dairy products should be completely eliminated.
- Egg.They are banned in any form.
- Saturated fat and trans fat.Cannot use sunflower oil and margarine for cooking. Fatty sauces like mayonnaise also fall into this category.
- bakery.Flour products of any form are not allowed in the Japanese diet.
- sugar.In the Japanese diet, not only sugar but also all sweets are forbidden. This even includes cereals and packaged juices.
7-day and 14-day Japanese diet menu
There is no fixed menu for Japanese food. You can combine the allowed food as you like. But many people find it hard to imagine what is in the Japanese diet besides fish and rice. If you want to lose weight fast, then the 7-day Japanese diet is suitable for you. In this strict version, breakfast is almost completely excluded. But even here, you can divide your daily food supply into several meals. But on the 14-year-old Japanese diet, the diet is slightly different, but you will also lose weight more slowly.
Lose weight fast in 7 days
- Sugar-free black coffee, milk and fruit salad;
- Seaweed salad and 100 grams of tuna;
- Fish or seafood with rice-serving size does not exceed 250 grams;
the next day
- Unsweetened tea or coffee;
- Fresh vegetable salad with shrimp and soy sauce;
- Fried tofu and a portion of rice;
The third day
- Freshly squeezed juice and a few dates;
- Zucchini tofu casserole;
- Grilled fish and carrot salad;
The fourth day
- Tea or coffee without sugar or milk;
- Miso seafood soup;
- Soba noodles (sobo) and tuna;
- Vegetable rice
- Soy sauce vegetable salad;
- Soy meat and green beans;
- Vegetable smoothie
- Rice noodles and grilled fish;
- Sushi with salmon and cucumber;
- A large glass of fruit salad;
- Fish noodle soup
- Broccoli soy sauce tofu;
Japanese diet for 14 days
The 14-day Japanese diet and the 7-day diet differ only in breakfast. Ideas for lunch and dinner can be taken from the 7-day diet menu. If you choose a two-week diet, your breakfast should be more satisfying. this might be:
- Tofu with whole wheat potato chips;
- A large glass of fruit salad with dried fruits and nuts;
- Japanese bread tofu or seafood-tempura.
Get rid of the Japanese diet
In order not to regain the weight lost in the Japanese diet, you need to get rid of it properly. If you resume an unhealthy diet at the end of the 7-day diet, your efforts will be in vain. The Japanese diet is quite strict, so you need to gradually resume your usual diet.
First, add more protein from animal sources. In the first three days after the end of the diet, it is recommended to add milk, eggs and meat to the diet. It is best to prepare breakfast with these products because you will have time to consume the calories you consume during the day.
Second, gradually add fat. You can start frying with vegetable oil 3-4 days after eating. However, don't overuse it-it is bad for your health.
Third, proper nutrition. Only PP can help you maintain results without gaining weight. There is no need to always follow the principles of PP. Sometimes, you can indulge in delicious dishes.
The Japanese diet is a great way to lose weight fast. If you feel hungry, then you can eat any permitted food. This is why she fell in love with weight loss.